Vitamins are found naturally in many of the foods you eat, though some foods contain more of a single type of vitamin than others. Nonetheless, each food group is a major source of vitamins, which your body uses to metabolize foods, maintain healthy skin and hair, build immunity, and other important functions that keep you healthy.
Grains Group
According to The Nemours Foundation's Center for Children's Health Media, grains are a substantial source of vitamins B and E. The B vitamins include B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. Vitamin B is important for your body's metabolic functions, which convert fats, carbohydrates and sugars into energy. The more energy your body is able to use, the more calories you can burn. Vitamin E, on the other hand, is important for maintaining your body's tissues and organs, such as skin, eyes and liver and also aids in the formation of red blood cells. According to the USDA Center for Nutrition Policy and Promotion Food Pyramid, you need between 6 and 11 servings of grains daily to obtain the full nutritional benefits of this food group.
Vegetables Group
Vitamins A, B, E, K and are especially rich in leafy green vegetables, which include kale, collard greens, spinach and broccoli. The Center for Young Women's Health notes that you can consume leafy green vegetables in several ways, such as in salads, sandwich wraps, soups or steamed vegetables. Though the issue remains under debate, the vitamin content in your leafy green vegetables may remain higher if you eat the vegetables raw or lightly steamed, according to Scientific American. Nevertheless, the vitamins found in leafy green vegetables can improve eyesight, metabolism and immunity, as well as maintain important tissues.
Fruit Group
Fruits contain high levels of vitamin C and vitamin A, both of which play a major role in maintaining overall health. Vitamin A is found in oranges and assists in growth, while vitamin C helps your body fight off colds and other mild illnesses. Citrus fruits, especially, are excellent sources of vitamin C.
Dairy Group
Vitamins A, B, D and K can be found in dairy products, such as milk and yogurt. Dairy products can be consumed in a variety of forms and at almost any meal. You can eat a bowl of cereal with milk for breakfast, a cheese sandwich for lunch, or broccoli with melted cheese for dinner. While vitamins A, B, K promote metabolism and overall health, vitamin D encourages the development of strong teeth and bones.
Meat, Fish, Eggs, Beans and Nuts Group
Vitamins B, D and E can be found in a variety of meats, fish, eggs, beans and nuts. Obtaining vitamins from beans and nuts can be especially beneficial for vegetarians or those on restricted diets. According to the American Heart Association, consuming fish can also be a source of essential fatty acids that help improve cardiovascular health.
Considerations
Consuming a balanced diet is key to obtaining each of the vitamins that your body needs to maintain good health and function properly. Do not simply rely upon vitamin supplements to obtain your recommended daily servings of vitamins. Adhering to the recommended servings of each food group will not only provide you with the proper amount of vitamins, but also with other important nutrients, such as proteins and fiber.
Member Comments